Give five guidelines for making food
choices to reduce fats, saturated fats,
and cholesterol

1. Eat more fruits and vegetables.

2. Eat more fish and chicken. Substitute ground turkey or chicken for ground beef. Remove the skin from chicken before cooking.

3. Eat leaner cuts of beef and pork, and trim as much visible fat as possible before cooking.

4. Bake, broil, or grill meats; avoid frying. Avoid breaded meats and vegetables.

5. Use fat-free or reduced-fat milk instead of whole milk. Instead of sour cream, try nonfat plain yogurt or a blend of yogurt and low-fat cottage cheese. Use low-fat cheeses.

6. In recipes, use two egg whites instead of one whole egg.

7. Avoid cream and cheese sauces, or make recipes with low-fat milk and cheese.

8. Instead of chips, snack on pretzels or unbuttered popcorn.

9. Limit hydrogenated fats (shortening, lard) and animal fats (butter, cream) if you can. Use liquid oils, particularly canola, olive, safflower, or sunflower.

10. Read the nutrition labels on all products. Many “fat-free” products are very high in carbohydrates, which can raise your triglyceride levels.

11. Compare the fat content of similar products. Do not be misled by terms like “light” and “lite.”

12. When eating in a restaurant, ask that the sauces and dressings be served on the side.

13. Look for hidden fat. For example, refried beans may contain lard, or breakfast cereals may have significant amounts of fat.

14. Try cooking with herbs, spices, lemon juice, etc., instead of butter or margarine.

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